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mikhael training log


mikhael

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4 hours ago, mikhael said:

@Fist of Fury 2.5 Level is 237lbs CoC from IM. I have Heavy Grip 250lbs, so this is my goal. If I close it I will buy the original CoC 2.5. From there I will start the journey to level 3. Looks like a good plan. 

Don't look at the numbers from the manufacturer, they don't tell you anything, especially when you comparing different brand of grippers with each other.
You need to learn about the RGC-method for rating grippers. Which is the standardized way of measuring grippers strength in grip sport. This is the only rating method that makes any sense. The numbers the manufacturer puts on their grippers is just a name. They probably used some rating method to get that number but it's not consistent at all since grippers vary. Some manufacturers numbers does not make any sense at all, they don't even rated the gripper. It's just a stupid name put on the handle. It means nothing.

3 hours ago, mikhael said:

Did some research over the web and found this 

https://cannonpowerworks.com/products/grip-strength-advanced-set

Would it be a good set up? 

Or this one 

https://cannonpowerworks.com/products/grip-strength-intermediate-set

I made my recommendation for you. Keep browsing the website, read about gripper ratings and you will find out what type of grippers is best suited for you. All info you need is there on that website.

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8/16/22 - Update 

 

# Session 2
# Session Time: 1718 LT 
# Session Duration: 24 mikes
WEIGHTED CALISTHENICS 
Weighted Pull-up Programming Improv 
Week 4, Session 2, Light Day
Warm-up 
    • Pull-up Ladder, 1,2,3
Main
Superset, 10x
    • Weighted Pull-up, 3@22lbs
    • Weighted Fists Push-up, 5@22lbs
    • Weighted Squat, 7@22lbs 
 
GRIP
    • HG200 Ladders, 3x (1) # ETK RoP approach, Light Day 
 
AFTER ACTION REPORT
    1. Kept rest between a superset of Pull, Push-up, and Sqo to 1 minute. 
    2. Nostril breathing only through entire session
---------------------------------------------------
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8/18/22

 

# Wake-up Time: Zero-Dark-Thirty (0300 LT)
MORNING ROUTINE
Meditation and Breathing
    • Breath of Fire, 3 minutes 
    • Tummo Meditation, 10:52 minutes
    • BOLT (Body Oxygen Level Test): 42s 
 
Joint Mobility Drills (SJ) 
Strength-Flexibility Drills (SJ)
--------------------------------------------------
# Session 1
# Session Time: 0340 LT 
# Session Duration: 43 mikes
# Unit: lbs
ABS
    • Vaccum Stomach, 15x
    • Zatsiorsky's AB, 15//5s
 
CLUBBELLS
    • Inside Circle, 1H (10/6) @13, 2H (10/4) @30
    • Outside Circle, 1H (10/6) @13, 2H (10/4) @30
    • Shield Cast, 10/10 @13
    • Pullover, 10/3 @30
    • Gamma Cast, 10/2 @30
 
ABS
    • HS Plank, 10s/3
    • One-Arm Forearm Plank, 10s/6
    • HS Sit-up, 5/5
 
AFTER ACTION REPORT
First use the 30 lbs clubbell, and it was awesome, but didn't want to use it entire session, so I did just a few sets. Will try to build my strength-endurance from here to full session with this one. It might take some time.
I met a friend a few days ago at the gym, and he said he don't like heavy stuff. He gets very tired when practice bench presses, squats, and, as most of the soldiers from my unit, he does not know how to perform Deadlift. Actually, since I remember, the only one person who do DL is me.
Nonetheless, he also said that the best training session for him is focus on endurance, but not strength-endurance. He likes running, especially long distance. And then I realized that I'm 180 deg. I love heavy stuffs. I feel very comfortable when DL, Squat, Swing, and now with a clubbell. Moreover, when I practice tension I also feel the same. Strength is Tension. Tension is Strength.
 
Have a good day to all of you. Stay Strong.
---------------------------------------------------
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8/18/22 - Update

 

# Session 2

# Session Time: 0734 LT 

# Session Duration: 60 mikes

# Unit: lbs

ABS

    • Zatsiorsky's AB, (15x 5s) x2

 

LOADED CARRIES 

    • Fat Grip Deadlift, 5@132, 5@176, 2@198, 1/2@220

    • Deadlift, 1/2@286

    • Fat Grip Farmer's Carry, (20 steps x2) x4 @2x79

    • Fat Grip Suitcase Carry, (80 steps x4) @53

 

GRIP

    • Pinch Grip Repeater, 7s/6/3 @,22, 33, 22

    # used 3 different weights for 3 different pinch

 

ABS 2

    • HLR 5/5

    • Windshield Wipers, 5/5

 

AFTER ACTION REPORT

Here are the 3 different pinch grips 

IMG_20220818_083301.thumb.jpg.301e695f78d46f69d5d35f319811aa55.jpgIMG_20220818_082909.thumb.jpg.3e274cac7d43a5728b28ceab3262ba23.jpgIMG_20220818_082040.thumb.jpg.d703086dbc0ae403264a1e0a7c46d38c.jpg

Edited by mikhael
Update
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7 hours ago, mikhael said:

Actually, since I remember, the only one person who do DL is me.

This was kinda surprising. 

 

Nice workouts!

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Good luck with the club bell. I’ve built a lot of power from my 30lbs sledge. But in I couldn’t do clubbell stuff with it. Great for shoulders.

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8/19/22

 

# Wake-up Time: Zero-Dark-Thirty (0245 LT)
MORNING ROUTINE
Meditation and Breathing
    • Breath of Fire, 3 minutes 
    • Tummo Meditation, 10 minutes
    • BOLT (Body Oxygen Level Test): 32s
 
Joint Mobility Drills (SJ) 
Strength-Flexibility Drills (SJ)
--------------------------------------------------
# Session 1
# Session Time: 0337 LT 
# Session Duration: 28 mikes
# Unit: kg
SIMPLE & SINISTER
Warm-up 
    • Halo, 10/1@16
    • Goblet Squat, 5/1 @40
Main
    • 1A Swing,  10/8 @40, 10/2 @48
    • TGU, 1/10 @24
---------------------------------------------------
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46 minutes ago, mikhael said:

You meant that no one else is doing DL?

Yes. I thought it's basic and almost everyone does it (not necessarily heavy) there.

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8/19/22 - Update 

 

# Session 2
# Session Time: 1230 LT 
# Session Duration: 30  mikes
GRIP
Grippers
Warm-up
    • Rubber Ball Crush, 10/3
Main
    • HG200, 3x (1,2,3)
    # RoP Ladders, Heavy Day
    # Resting 5 min between sets
    • HG150, 8/3
    • HG150, 5/2/3s
    # read: 2 sets of 5 reps, each rep with 3s close hold
    • HG100, 60x
--------------------------------------------------
# Session 3
# Session Time: 1707 LT 
# Session Duration: 31 mikes
WEIGHTED CALISTHENICS 
Weighted Pull-up Programming Improv 
Week 4, Session 3, Heavy Day
Warm-up 
    • 50mm Rope Pull-up Ladder, 1,2,3
Main
Superset, 10x
    • 50mm Rope Weighted Pull-up, 3@35lbs
    • Weighted Fists Power Push-up, 5@22lbs
    • Weighted Squat with Sandbag, 7@66lbs
 
AFTER ACTION REPORT
    1. Resting 90s between supersets.
    2. I'm not sure if the Power Push-ups were performed correctly even though there was power all the time, so next time will do HS Push-ups but with additional weight.
    3. Wore the weighted vest entire session.
---------------------------------------------------
 
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7 hours ago, mikhael said:

8/19/22 - Update 

 

# Session 2
# Session Time: 1230 LT 
# Session Duration: 30  mikes
GRIP
Grippers
Warm-up
    • Rubber Ball Crush, 10/3
Main
    • HG200, 3x (1,2,3)
    # RoP Ladders, Heavy Day
    # Resting 5 min between sets
    • HG150, 8/3
    • HG150, 5/2/3s
    # read: 2 sets of 5 reps, each rep with 3s close hold
    • HG100, 60x
--------------------------------------------------
# Session 3
# Session Time: 1707 LT 
# Session Duration: 31 mikes
WEIGHTED CALISTHENICS 
Weighted Pull-up Programming Improv 
Week 4, Session 3, Heavy Day
Warm-up 
    • 50mm Rope Pull-up Ladder, 1,2,3
Main
Superset, 10x
    • 50mm Rope Weighted Pull-up, 3@35lbs
    • Weighted Fists Power Push-up, 5@22lbs
    • Weighted Squat with Sandbag, 7@66lbs
 
AFTER ACTION REPORT
    1. Resting 90s between supersets.
    2. I'm not sure if the Power Push-ups were performed correctly even though there was power all the time, so next time will do HS Push-ups but with additional weight.
    3. Wore the weighted vest entire session.
---------------------------------------------------
 

Excellent training session.

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8/20/22

 

# Wake-up Time: Zero-Dark-Thirty (0305 LT)
MORNING ROUTINE
Meditation and Breathing
    • Breath of Fire, 3 minutes 
    • Tummo Meditation, 5 minutes
    • BOLT (Body Oxygen Level Test): 34s
 
Joint Mobility Drills (SJ) 
Strength-Flexibility Drills (SJ)
--------------------------------------------------
# Session 1
# Session Time: 0353 LT 
# Session Duration: 20 mikes
ABS
    • Vaccum Stomach, 15/3
    • Zatsiorsky's AB, 15/2/5s
    • One-Arm Forearm Plank, 7s/10
    • HS Plank, 7s/5
    • Dead Bug, 5/2
    • HS Sit-up, 5/5
--------------------------------------------------
# Session 2
# Session Time: 0425 LT 
# Session Duration: 30 mikes
# Unit: lbs
CLUBBELLS
    • Inside Circle, 1H 10/10 @13
    • Outside Circle, 1H, 10/10 @13
    • Shield Cast, 10/10 @13
    • Pullover, 10/5 @30
    • Gamma Cast, 10/5 @30
---------------------------------------------------
# Session 3
# Session Time: 0540 LT 
# Session Duration: 24 mikes
# Unit: lbs
ABS 3
    • Suitcase Deadlift, 5/3 @88 each side 
    • Side Bend, 20/2 @70 each side 
    • Wrestler's Bridge, 30s/2
    • Neck Rockers, 3/3
---------------------------------------------------
# Session 4
# Session Time: 1121 LT 
# Session Duration: 45 mikes
CALISTHENICS/RUNNING
Run, 1 mi
ABS Routine 2
    • HLR, 5/5
    • Around the World, 4/2
    • Windshield Wipers, 10/5
    • L-Hang, 5s/3
Run, 1 mi
---------------------------------------------------
# Session 5
# Session Time: 1830 LT 
# Session Duration: 25 mikes
# Unit: lbs
GRIP
Warm-up
    • Rubber Ball Crush, 10/3 each hand
Main 
    • Pinch Grip Repeater, 
        ○ 7s/6 @35
        ○ # Rest 3 minutes
        ○ 7s/6 @22
        ○ # Rest 3 minutes
        ○ 7s/6 @22
    • Fat Gripz Bar Hang, 60s/2
Cool down
    • Rubber Ball Crush, 10/10, 50/2
---------------------------------------------------
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8/21/22

 

# Wake-up Time: Zero-Dark-Thirty (0300 LT) 
MORNING ROUTINE
Meditation and Breathing 
    • Breath of Fire, 3 minutes 
    • BOLT (Body Oxygen Level Test): 40s
    • Meditation, 5 minutes
 
Joint Mobility Drills (SJ) 
Strength-Flexibility Drills (SJ)
--------------------------------------------------
# Session 1
# Session Time: 0350 LT 
# Session Duration: 26 mikes
ABS Routine 1
    • Vaccum Stomach, 15s/3
    • Zatsiorsky's AB, 15/1/5s
    • One-Arm Forearm Plank, 5s/10
    • HS Plank, 7s/5
    • Dead Bug, 10 x
    • HS Sit-up, 5/5
 
ABS Routine 3
    • Suitcase Deadlift, 3/6 @106 "The Beast" 
    • Side Bend, 20/2 @70 
--------------------------------------------------

8/22/22

 

# Wake-up Time: Zero-Dark-Thirty (0245 LT)
MORNING ROUTINE
Meditation and Breathing
    • Breath of Fire, 3 minutes 
    • BOLT (Body Oxygen Level Test): 35s
    • Tummo, 5 minutes
 
Joint Mobility Drills (SJ) 
Strength-Flexibility Drills (SJ)
--------------------------------------------------
# Session 1
# Session Time: 0324 LT 
# Session Duration: 34 mikes
# Unit: kg
SIMPLE & SINISTER
Warm-up 
    • Halo, 10/2 @16
    • Goblet Squat, 5/2 @40
Main
    • 1A Swing,  10/4 @40, 10/6  @48
    • TGU, 1/10 @24
---------------------------------------------------
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8/22/22 -  Update 

 

# Session 2
# Session Time: 0918 LT 
# Session Duration: 37 mikes
ABS Routine 2
    • HLR, 5/3
    • Around the World, 4/2
    • Windshield Wipers, 10/3
 
LOADED CARRIES
    • Fat Grip Farmer's Carry
        ○ 2 x 30 steps @2x79lbs
        ○ 2 x 25 steps @2x79lbs
        ○ 3 x 40 steps @2x68lbs
    • Fat Grip Suitcase Carry
        ○ 2 x 20 steps @68lbs
        ○ 6 x 50 steps @53lbs
---------------------------------------------------
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8/23/22

 

# Wake-up Time: Zero-Dark-Thirty (0300 LT)
MORNING ROUTINE
Meditation and Breathing
    • Breath of Fire, 3 minutes 
    • BOLT (Body Oxygen Level Test): 37s
 
Joint Mobility Drills (SJ) 
Strength-Flexibility Drills (SJ)
--------------------------------------------------
# Session 1
# Session Time: 0335 LT 
# Session Duration: 50 mikes
# Unit: lbs
ABS Routine 1.0
    • Vaccum Stomach, 15s/3
    • Zatsiorsky's AB, 15/1/5s
    • One-Arm Forearm Plank, 5s/10
    • HS Plank, 7s/5
    • Dead Bug, 10x
    • HS Sit-up, 5/5
    
CLUBBELLS
    • Inside Circle, 1A, 10/10 @13
    • Outside Circle, 1A, 10/10@13
    • Shield Cast, 10/10 @13
    • Pullover, 10/5 @31
    • Gamma Cast, 10/5 @31
 
ABS Routine 3.0
    • Side Bend, 20/2 @70
    • Standing Twist, 50@13
--------------------------------------------------
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8/23/22 -  Update 

 

# Session 2
# Session Time: 0811 LT 
# Session Duration: 44 mikes
# Unit: lbs
CALISTHENICS
Pull-up RoP Ladders 
Week 1, Session 1,  Medium Day
Warm-up
    • 50mm Rope Pull-up Ladder, 1,2,3
Main
    • Pull-up Ladders, 4x(1,2) @39

 

WEIGHTS 
Supersets, 3x
    • Fat Gripz Dumbells Alternate Biceps Curl, 8@31
    • Cable Triceps Extension, 8@8blocks
Dumbells Lateral Shoulder Raise, 8/3@26
 
GRIP
    • Pinch Grip Repeater, 7s/6/3 @22, 26, 22
 
ABS 2.0
    • HLR, 5/4
    • ATW, 4/2
    • WW, 10/3
    • DF, 3/2
 
AFTER ACTION REPORT
Instead of 16kg kettlebell I used 17.5, which with additional chain weighted 18kg.
--------------------------------------------------
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8/23/22 - Update

 

FEATS OF STRENGTH 

Nail bending 

  • 2 nails 5x150

IMG_20220823_120419.thumb.jpg.cc074b8b3712abd2fae1ab1af9352cc8.jpgIMG_20220823_120733.thumb.jpg.0a8821c31d015d42a7ae359903889750.jpg

 

I know, it's nothing compared with what you are doing here, but consider this as my first step into Taming the Steel World 🙃

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1 hour ago, mikhael said:

8/23/22 - Update

 

FEATS OF STRENGTH 

Nail bending 

  • 2 nails 5x150

IMG_20220823_120419.thumb.jpg.cc074b8b3712abd2fae1ab1af9352cc8.jpgIMG_20220823_120733.thumb.jpg.0a8821c31d015d42a7ae359903889750.jpg

 

I know, it's nothing compared with what you are doing here, but consider this as my first step into Taming the Steel World 🙃

Good stuff, I hope you'll like it!

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1 hour ago, mikhael said:

8/23/22 - Update

 

FEATS OF STRENGTH 

Nail bending 

  • 2 nails 5x150

IMG_20220823_120419.thumb.jpg.cc074b8b3712abd2fae1ab1af9352cc8.jpgIMG_20220823_120733.thumb.jpg.0a8821c31d015d42a7ae359903889750.jpg

 

I know, it's nothing compared with what you are doing here, but consider this as my first step into Taming the Steel World 🙃

AWESOME.. So glad you tried it. Keep at it..  Trust me when I say, ease  into it. I lost 3 months due to doing way to much early on.  Just listen to your  body. 

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Very cool you started bending 👍 maybe one of these days I'll try it out. Excited to see how you progress with it 👊

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@matek @Bigfoot Grip @Blacksmith513 Thanks. I'll slowly implement those bendings into my current regime, which by the way looks like this:

MON,  WED,  FRI: S&S,  Loaded Carries 

TUE,  THU, SAT: Clubbells, Weighted Calisthenics 

SUN: S&S,  Running/Rucking 

 

8/24/22

 

# Wake-up Time: Zero-Dark-Thirty (0300 LT)
MORNING ROUTINE
Meditation and Breathing
    • Breath of Fire, 3 minutes 
    • BOLT (Body Oxygen Level Test): 34s
 
Joint Mobility Drills (SJ) 
Strength-Flexibility Drills (SJ)
--------------------------------------------------
# Session 1
# Session Time: 0345 LT 
# Session Duration: 27 mikes
# Unit: kg
SIMPLE & SINISTER
Warm-up
    • Halo, 10/2@16
    • Goblet Squat, 5/2 @40
Main
    • 1A Swing, 7 reps OTM for 15 sets @40
    • TGU, 1/10 @24
---------------------------------------------------
# Session 2
# Session Time: 0348 LT 
# Session Duration: 13 mikes
ABS Routine 1.0
    • Vaccum Stomach, 15s/3
    • Zatsiorsky's AB, 20/1/5s
    • One-Arm Forearm Plank, 7s/10
    • HS Plank, 7s/5
    • Dead Bug, 10x
    • HS Sit-up, 5/5
    • Side Plank to Hip Raise, (20s+10)/2
    # 20s hold then raises
---------------------------------------------------
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2 hours ago, mikhael said:

Quick update

Bent three more nails today at work, and they were pretty easy to bend. Need to find more challenging ones. 

What style are you using? Eventually I'll get into all styles but reverse feels the most natural to me.

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8/24/22 -  Update 

# Session 3

# Session Time: 1723 LT 
# Session Duration: 19 mikes
ABS Routine 3.0
    • KB Side Bend, 15/6 @70lbs
    • Paradox Breathing Crunche, 8/3
    • Kettlebell Pull-Through, 10/3 @35lbs
    • Flutter Kicks, 30/3
    • RB Horizontal Wood Chop, 30/4 
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6 hours ago, Blacksmith513 said:

What style are you using? Eventually I'll get into all styles but reverse feels the most natural to me.

Double Overhand. 

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